Basic Standing Pose Sequence – Focus

Introduction

Pixie has put together a basic standing post sequence. Work on accuracy of foot placement and leg action, checking that you have the correct distance in all the standing poses. Standing poses aim to sharpen leg awareness, to integrate the legs into the torso and to build a sense of alignment in all poses.

View sequence

Supta Virasana

5 minutes

Use bolster with head support to start to energise the body while quieting the mind.

Alternative: Supta Baddhakonasana.

Virasana Forward

1 minute

Start working with taking toes pointing backwards.

Uttanasana

45 seconds

Hands to floor or hold outside of calves as you bend forward.

Adho Mukha Svanasana

45 seconds - 1 minute

Connect arms back to trunk, feet to floor and legs back into the hips.

Adho Mukha Vrksasana

20-60 seconds

Practise going up with the top leg straight, getting a good push off from the bottom leg.

Adho Mukha Svanasana

45 seconds

Extend from arches to heels back and arches to toes forward.

Pincha Mayurasana

20-60 seconds

With belt and block as required.

Utthita Hasta Padangusthasana Both Hands To Foot

45 seconds

Supported with foot to wall, belt as needed.

Utthita Hasta Padangusthasana Head To Shin

45 seconds

Supported with foot to wall, belt as needed.

Tadasana

30 seconds.

All the standing poses jumping the feet out and back from Tadasana.

Utthita Trikonasana

30-45 seconds

Extend the upper arm up. Bottom arm to floor or shin to capacity.

Utthita Parsvakonasana

30-45 seconds

Check that the front knee is in line over the ankle.

Virabhadrasana I

30-45 seconds

Check distance and that the back hip has turned well to bring both hip bones facing forward.

Virabhadrasana II

30-45 seconds

Descend front leg thigh to be parallel to floor. Back arm in line with shoulder.

Uttanasana

1 minute

Resting.

Ardha Chandrasana

Use a brick if required.

Virabhadrasana-III

Finger tips to wall if unable to balance.

Parivritta Trikonasana

Use a brick for bottom hand if needed. Turn bottom back ribs down and upper side of sternum to ceiling

Parivritta Parsvakonasana

Enter from Vimanasana, arms out to side.

Uttanasana

Resting.

Parsvottanasana

Hands in Namaskar. Hold elbows if can’t press hands together.

Prasarita Padottanasana (Head Down)

1 minute

Head to floor or blocks under crown of head as needed.

Supta Virasana

4 minutes

Supports as needed. Try to go a little lower after the standing poses, so that the front thighs and groins get a good opening.

Virasana Forward

1 minute

Sirsasana

5 minutes

Free balancing or with wall support.

Ekapada-Sirsasana

20 seconds

Keep top leg extending straight up, as bottom foot comes down to capacity.

Baddha Konasana

20 seconds

Draw heels towards the pelvis.

Virasana Forward

1 minute

Sarvangasana

5-7 minutes

Take blanket and belt support as required.

Halasana

3 minutes

Chair if required.

Simple Cross Legs Forward

45 seconds

Head support.

Savasana

5 minutes

Blanket under the skull to support the head resting.

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Save PDF and print

You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.

By Pixie Lillas

28 November 2018

Pixie is the founder of Yoga Vastu and runs the Balmain Iyengar Yoga Studio in Sydney, Australia. She has over 45 years of teaching experience and regularly runs teacher training courses. She regularly teaches workshops in Europe and New Zealand.